Skill/Strength:
Every 1:45 for 5 Rounds
8 Power Snatches
-Make them unbroken
-Add load each round
Metcon:
12 min clock
200 Double Under Buy In
1 Bar Muscle Up
1 Bodyweight/75% BW front squat (from the floor)
-Add 1 rep to BMU and FS each round
Accessory Work:
Every 2 min until failure
:45 sec sandbag bear hug 150/100lbs
8 Cal Ski Erg
-Add 2 cals to ski erg each round
Mobility:
3 Position banded shoulder stretch, per side
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Brandon Larsen
🥩 🎂 session with Cody and Sutton
My daughter is better at hollow holds and chin ups than both of us.
“If you don’t beat me today I’m canceling your membership” - Justin Peterson
6
2
Cody Stelmach
Accessory work: 22/28 ski cals (Rd:11-192 cals total)
“Can we take it from the rack?” - Colten Mertens // CTB & BMU practice // 5 rds of Ring pull-ups and Dip negatives w/20# + hollow holds // 3rds of Pullup holds for 22-23 secs + landmine presses // Tall cleans and cleans pulls + power cleans up to 185#
11
0
Danielle Sherman
6/7 sHSPU
sHSPUs instead of bar MU because of hand rip. Better get back to doing strict work, pressing felt heavy (or maybe I'm getting heavy LOL)
Monday AW amrap for 20 min
13
0
Grace Adler
7 rounds
100DU/strict pull up+ strict ring dip/100#FS. Snatch 50/55/55/55/60.
11
0
Ian Wilson
Up to 135 for snatch practice / could have went harder on the workout / 7
Day 23 - Uninjured!
6
0
Jacob Anason
5/8 BMU @ 190
Up to 135# PS // “Don’t work out on Thursday nights” - Colten Mertens, apparently
6
0
James Lyerly
No snatchy… cleans up to 125#. 4 Rounds + 2 FS @ 135#.
Great weight to practice squat cleans. Heavy enough to practice receiving it in a full squat and stabilizing. Focused on technique.
3
0
Maria Onaindia
7 rds
105#, 152 dubs but capped at 4 mins
Snatches up to 75#
Accessories (replaced ski with rower) failed round of 22 cals
11
0
Michael Green
3/6 fs @225#
PS up 2 145#. Aw w/ Fish ,Don’t go chasing waterfalls-Colton Mertens.
10
0
Mike Cegelski
4+1 BMU @ 205 lbs.
PS up to 115#. Accessory by JT. "It's Godzilla!!"-Colton Mertens.
5
0
Theresa Rosenquist
5R + 12 RR==
Sub’d: 1BMU=2 RR+trans.+2RD, Dbl KB FS w/#35s😵💫, 400 SU. PSn: 40/40/45/45/50. AW(ish): 5R Cal SkiErg(8/10/12/14/16)+SBH 20-40s(#100).
9
0